13 Dec Paul Oneid – Off-Season | Commercial Gym Chronicles 1
I competed in my first meet after a year break on November 24th, 2018. It was a big momentum boost and I am 100% healthy and looking forward to a productive off-season. I’ll be looking to compete at some point in the summer, but haven’t decided when or where. In the short-term, work and my family will be my number 1 priority with the launch of a long awaited project and a cross-country move to Calgary, Alberta with my wife Pam and our pups Meatloaf and Beefcake.
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If you haven’t yet, check out my most recent articles:
A Coach’s Guide to Handling Multiple Lifters on Meet Day
Rethinking Progressive Overload: A strong spin on Escalating Density
I have been really enjoying training in a commercial gym a few times a week since the meet. It is a nice change of scenery and I get to use some machines for accessories that we don’t have at Dynamo. Typically, I will do my squat assistance and 2 bench assistance days here. As I mentioned in my post-meet blog, I will be prioritizing the things that got me healthy in the first place – increasing sub-maximal volume and training with variety. Currently, I have a 6 day training split, but I am only training 4, sometimes 5 days a week if time permits.
Note – No, this is not how 10/20/Life is templated in the book, but the template is simply an example of how to run a program – it is the principles that are important. We train in seasons, prioritize technique, we move like athletes, warm-up appropriately and we deload pre-emptively. Nothing wrong with introducing some variety into the off-season, especially a long one, like I am heading into. Think outside the box!
On the squat assistance day, I am prioritizing front squats and RDL. Hitting 1 top set on the fronts and progressively loading the RDL each week. Both of these movements really hit the mid back, where I am weak. On the 2nd upper accessory (the first was the OHP and Incline day I logged earlier this week) I am doing feet up benching and spoto press. The emphasis there is to build the arms by reducing my arch and teaching me to stay tight throughout. I actually think the 405×4 I hit on front squat this week is a post-knee surgery PR, and I did it beltless, so that’s cool.
- Front Squat – 315×4, 365×4, 405×4 RPE 8
- RDL – 365x8x4sets
- SL Leg Press – 4×10
- Lex Extension – Single Leg 3x12ea, double leg 2x2o
- Chest Supported Row – 5×10
- Copenhagen Plank – 3x(3x10sec/side)
Bench Assistance 2
- Feet Up – 275x8x4sets
- Spoto – 275x8x4sets
- Machine Chest Press – 4×12
- Machine Shoulder Press – 3×12
- Laterals – 3×20
- Pressdowns – 5×20
- Stir the pot – 200reps
- Walk – 10minutes
- McGill Big-3
- Full Body CARs
- 90/90 Hip Transfers – 6ea way
- Multi directional lunges – 2x10ea
- Tactical Frog with internal rotations – 2x10ea
- Goblet Squats – 3-5×10
- ShoulderRok – 4x10ea
- McGill T-Spine – 10reps
- Pushups – 3-5×10-15
- Band Pull Apart series – 2x10ea x5 positions
Latest posts by Paul Oneid (see all)
- A Proposition for a Paradigm of Planning Your Personal Periodization - March 4, 2019
- Paul Oneid –> Off-Season | Feet Up Bench PR and Some Squats - March 1, 2019
- Paul Oneid –> Off-Season | A bit of everything - February 21, 2019
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